Q&A WITH AMY JOHNSON

Questions:
What was the turning point for you to decide enough was enough with your eating disorder?

If you could say one thing to someone suffering with binge eating/bulimia to help switch a light on, what would it be?

Now you are in recovery, do you have a manageable 'set plan' / routine that keeps you mentally balanced, not anxious towards food?

INTUITIVE EATING: WHAT IS IT AND WHY CAN IT BENEFIT YOUR HEALTH?

For decades we have been stalked with diets, weight loss programs and other food-related schemes. This is often adhered to certain structures; relying on your feeling what your body really needs is often not included in this. That is why we’re discussing why relying on your intuition and being more mindful with food can also contribute to a better relationship with your food and body image.

WHAT IS INTUITIVE EATING?
Intuitive eating is nothing more or less than promoting a healthy attitude towards your food and body image. The general idea is that you start to listen to your own body when you’re hungry and should eat, and stop eating when you’re full. This all together is an intuitive process while for many people this still isn’t. Key is to trust your body on its needs and try to recognize the different types of hunger e.g. emotional hunger driven by emotional needs as loneliness or sadness or physical hunger driven by physical signals as a growling stomach or fatigue.

What are the ten principles of intuitive eating (according to Tribole & Resch)?

1. REJECT THE DIET MENTALITY
Relying on a quick-fix diet cannot be included while incorporating intuitive eating. Toss the diets and find out what fits your body needs.

2. HONOR YOUR HUNGER
Feed your body and honor its hunger. Hunger is a biological sign and process for required amounts of energy in order to function properly, it’s not something to fight but to work with.

3. MAKE PEACE NOT WAR (WITH FOOD)
Don’t label food as good or bad. If you force yourself to specifically not eat something, it will only make you feel bad when you do eat it. Let the ideas of ”what you should or shouldn’t eat” go.

4. OBSERVE THE ‘FOOD POLICE’
Observe your thoughts when you think what you will eat is good or bad. Just as mentioned above, challenge the thoughts that tell you otherwise.

5. FULL IS FULL
Listen to your body when it’s signaling that it’s full. Don’t overeat and listen to the signal when you have had enough. Check-in with yourself while you’re eating how hungry you are or aren’t.

6. SATISFACTION
Take a seat, slow down, be present and enjoy the fact that you’re eating. Make it your moment of the day and have a meal that tastes yummy. It turns out that when you make eating an enjoyable experience it takes less food to satisfy yourself.

7. DON’T STUFF FEELINGS WITH FOOD
Emotional eating, we’ve all been there. But try to avoid this type of eating whereby you stuff your feelings with food. Find other ways to cope with your thoughts and try a short meditation or breathing session instead to ease the mind.

8. MOVE
It doesn’t have to be bungee jumping, but go for a brisk walk or a short run. Focus on the fact that your body is able to move and is active instead of seeing it as a calorie burner process.

9. ACCEPT YOUR BODY
Respecting your body and self-love is an important part of feeling better. Less judgment and more self-respect. Being critical about your body makes it harder to reject a diet mentality.

10. GENTLE NUTRITION
Make it work, go for it in the kitchen and prepare that fresh and delicious meal for yourself.  It is said that the food you eat should taste good to make you feel good… treat yourself!

Research is still growing regarding the topic of intuitive eating. The overall goal is to improve your relationship with food. This in turn contributes to better psychological health as improved body image, overall quality of life and self-esteem. However, it is important to do what works best for you.

We would love to hear your thoughts! Send us a DM on Instagram @peoplesplacegym.

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5 FOODS THAT IMMEDIATELY GIVE YOU AN EXTRA BOOST OF ENERGY: 

You must be familiar with a particular moment during the day when you could use just a little extra energy. It may be the first thing in the morning when your alarm is ringing in your ear, or in most cases, the suffering starts around 3 or 4 o’clock - the infamous 'afternoon dip'. Whatever time it is, we list the 5 foods that are certain to boost your energy level when you need it the most.

1. “GO BANANAS”
The good old banana is one of the most famous and effective energy boosters of all time. A perfect slow-release source of vitamin B6, potassium and carbohydrates that can see you run a few km further than without this natural energy source.

2. “BEANS BABY BEANS”
Edamame beans are tasty, easy and healthy that can serve you perfectly as a delicious snack. They are relatively low in calories but have a high number of vitamins and minerals, increasing your energy level in several ways.

3. WHAT’S POPPIN’
We’re talking about popcorn. Surprisingly or not, just like the Edamame beans, this snack is low in calories and can provide a high level of satisfaction. Sweet or salty? Up to you, but season sparingly.

4. RED AS A BEET
Beets have grown enormously in popularity and are indispensable in many restaurants. The naturally occurring nitrates in beets can improve the efficiency of your body's energy-producing cells, called mitochondria. Cooked or from the oven? Both are delicious.

5. SWEET AS SUGAR
This is of course the strawberry, the perfect energy-boosting fruit that will get you over your afternoon dip. The antioxidants in strawberries help you get over this fatigue. Enjoy as a solo snack, drop them in your yogurt or sprinkle on your salad.

We would love to hear your thoughts! Send us a DM on Instagram @peoplesplacegym.

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